Natural Cures For Dummies
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Several essential minerals work together along with vitamins and other nutrients to produce tissue, bones, blood, and various chemicals used in ­biological processes; to promote proper blood circulation; to support fluid regulation, nerve transmission, muscle contraction, and energy production; and much more.

The following table presents the essential minerals along with the better form of each, a list of health conditions each mineral may be helpful in treating, and a list of foods high in that particular mineral.

All mineral chelates are not created equal. As much as possible, choose supplements from manufacturers and suppliers that use Albion Advanced Nutrition’s patented mineral technology to provide the highest quality minerals for optimal absorption and utilization.

Essential Minerals
Mineral May Help With Foods Sources
Better form for bone:
MCHC (microcrystalline hydroxyapatite concentrate)
For sleep: Calcium lactate
For detox of estrogens,
For other uses: Calcium gylcinate chelate
Osteoporosis prevention and treatment, hypoparathyroidism, PMS, high blood pressure, obesity, high cholesterol, rickets, stroke, colon cancer, detox Tofu, dairy products, green leafy vegetables, soft bones (sardines and canned salmon), calcium‐fortified foods
Better form: Chromium picolinate
Diabetes, weight loss, strength training, heart health, atypical depression Broccoli, barley, oats, green beans, tomatoes
Better form: Copper
bis‐glycinate chelate
Anemia, osteoarthritis, osteoporosis Seafood, organ meats, nuts, legumes, chocolate
Better form: Potassium iodine
Autoimmune thyroid issues, oral inflammation, fibrocystic breast changes, vaginitis, wounds, radiation exposure, goiter prevention Iodized salt, seafood (plant and animal), garlic, cod, yogurt
Better form: Iron
Anemia, exercise capacity, cough associated with ACE inhibitor use, ADHD
Note: Get your blood levels checked and supplement only if deficient in iron.
Red meat (especially liver), egg yolks, leafy green vegetables, dried fruit, fortified cereals and grains
Better form for constipation, cognition, muscle support, and sleep: Magnesium citrate
For general health: Magnesium malate and magnesium glycinate chelate
Asthma, depression, diabetes, fibromyalgia, noise‐related hearing loss, arrhythmia, high blood pressure, migraine headache, osteoporosis, pre‐eclampsia and eclampsia, PMS; restless legs syndrome
Note: Make sure your doctor checks your red blood cell (RBC) magnesium level and not your serum level and that your level is 4.2 to 5.9 ng/mil RBC. (To maintain serum levels sufficient to keep your heart beating, your body may extract magnesium from cells, making your serum level look normal while your RBC level shows a deficiency.)
Pumpkin seeds, spinach, Swiss chard, soybeans, sesame seeds
Better form: Manganese bis‐glycinate chelate
Osteoporosis, arthritis. PMS, diabetes, epilepsy Cloves, oats, brown rice, garbanzo beans, spinach
Better form: Molybdenum bis‐glycinate chelate
Fat and carbohydrate metabolism Legumes; nuts, especially almonds; soybeans; dairy products; whole grains
Better form: Phosphoric acid
Hypophosphatemia (low phosphate levels), hypercalcemia (high calcium levels), calcium‐based kidney stones, muscle pain and fatigue, constipation Meat, poultry, fish, eggs, dairy products
Better form: Selenium glycinate complex
Heart disease, cancer, immune function, asthma, HIV, male infertility, rheumatoid arthritis Brewer’s yeast; wheat germ; liver; butter; fish, especially mackerel, tuna, halibut, flounder, herring, and smelt
Better form: Zinc glycinate chelate
Acne, macular degeneration, common cold, sickle cell disease, stomach ulcers, ADHD, cold sores, HIV/AIDS, Wilson’s disease
Note: Take up to 40 mg daily for acute illness only for a few days and then reduce to 20 mg daily. For long‐term use, take 1 mg copper for every 20 mg zinc.
Oysters and shellfish, red meats, poultry, cheese

About This Article

This article is from the book:

About the book authors:

Dr. Scott J. Banks has been in clinical practice for more than 30 years. In 2013, Banks joined an elite group Institute for Functional Medicine Certified Practitioners. He is uniquely trained in the Functional Medicine model to identify and treat the root causes of illness, disease, and chronic disorders.

Joe Kraynak has authored and co-authored numerous books.

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